Start with an extra heavy resistance band around your elbows (you can also use a yoga strap, belt, etc). If you have a light band, that can go around your wrists. The goal is to keep the wrists apart as you slowly move the arms up and down.
1-2 sets of 30 seconds. Press 'Play' to start the timer below!
The video shows these as back-and-forth reps, but you can also pause and hold 5-10 seconds on each rep. If pausing and holding, check to make sure you're breathing normally and not holding your breath.
1-3 reps, staying in the position for 30 seconds each time
Wrists should be mostly in line with the height of the hips. Gently push the armpits down toward the ground as you move the spine back and forth.
The correct starting position for this one will depend on your individual anatomy, so focus most on where you feel the stretch. Engage your upper back to slowly open your chest toward the wall.
2-3 reps, holding 30 seconds each time. Keep the shoulders/upper back strong and engaged.
Keep your block against the wall the whole time. Tuck your tailbone before sitting your hips back toward the wall.
We also talked about adding a heavy band around the elbows to prevent them from bending, as well as trying a "snow angel" movement if you want extra stretch in the pecs.
Tuck your tailbone by pulling your lower abs away from the floor. Engage your lower glutes, and squeeze your upper back as you lift.
10 slow reps on each side.